Quick 3-Move Cardio Workout from Bob Harper


Photo: Daily Burn Black Fire

This article creatively seemed on DailyBurn.com.

You don’t always need tons of equipment to get a heart-pumping, sweat-dripping workout. And we don’t even need many moves. With a small assistance from celeb tutor Bob Harper (and his Daily Burn examination program, Black Fire), we can get a serious cardio workout in only 3 exercises — no treadmill, elliptical or bike required. The tip to saying formula while still gripping it simple: operative tough and relocating fast, though sacrificing form. So step off a appurtenance to step adult your stamina with this discerning cardio examination we can do anywhere. It’s time to exam your limits.

RELATED: 6 Plyometric Exercises for a No-Running Cardio Workout

Bob Harper’s 3-Move Cardio Workout

Each practice below works your whole body — cardiorespiratory complement included. Start with a three- to five-minute warm-up and afterwards get moving. Aim to perform this examination as a ladder, doing one repute of any practice on a initial round, dual on a second, 3 on a third, and so on. See how many reps of any pierce we can finish in 20 minutes. If we repeat a examination another day, try to kick that series — since a small accessible foe with yourself offers some real motivation. Take a breather when we need it, though keep in mind: The harder we push, a some-more calories we burn. Ready, set, sweat!

RELATED: 7 Mobility Exercises to Never Skip Before a Workout

 Mountain Climbers Exercise

GIF: Daily Burn Black Fire

1. Wide Mountain Climbers

How to: Get in a high plank position, with your hands on a belligerent or on a box or chair in front of you. You should form a true line from shoulders to hips to ankles (a). Step or burst your right feet to a outward of your right hand (b). Using your abs, lift your hips and burst to switch your feet so your right leg goes behind to lumber position and your left feet stairs to a outward of your left hand (c). Continue alternating.

RELATED: 5 Mountain Climbers for Seriously Sculpted Abs

 Dumbbell Swing Exercise

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2. Dumbbell Swings

How to: Start with feet only a small wider than hip-width apart. Hold a middle to heavy dumbbell with both hands down in front of you (a). Inhale and hinge during a hips, gaunt brazen with a prosaic behind and hook your knees somewhat as we move a dumbbell between your legs (b). Using a energy of your glutes and hamstrings, whisper and bearing your hips brazen to move a dumbbell true adult beyond as we straighten your legs. Make certain we rivet your abs to mount honest during a tip — don’t gaunt backward (c). Let a dumbbell naturally come behind down and between your legs (d). Repeat.

RELATED: How to Kettlebell Swing Like a Pros

 Hand Release Push-Up Exercise

GIF: Daily Burn Black Fire

3. Hand Release Push-Up

How to: Start in a high plank position, wrists underneath shoulders and physique in a true line from shoulders to hips to ankles (a). Lower all a approach down to a ground. Your elbows should indicate behind as we go, and your physique should sojourn in a plain lumber position (b). At a bottom, collect your hands adult off a building briefly (c). Then place them behind down, in line with your shoulders (d). Push yourself behind adult to a tip of a plank, gripping your physique in a true line. Don’t turn or arch your back (e). Repeat.

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